HAVE YOU SIGNED UP FOR THE OPEN?

CrossFit:

As many reps as possible in 7 mins of:
1 Muscle-up
1 Squat Snatch, 135/95 lbs
2 Muscle-ups
2 Squat Snatches, 135/95 lbs
3 Muscle-ups
3 Squat Snatches, 135/95 lbs
4 Muscle-ups
4 Squat Snatches, 135/95 lbs
5 Muscle-ups
5 Squat Snatches, 135/95 lbs
6 Muscle-ups
6 Squat Snatches, 135/95 lbs
7 Muscle-ups
7 Squat Snatches, 135/95 lbs
8 Muscle-ups
8 Squat Snatches, 135/95 lbs
9 Muscle-ups
9 Squat Snatches, 135/95 lbs
10 Muscle-ups
10 Squat Snatches, 135/95 lbs

Then,

As many reps as possible in 7 mins of:
25 Rows, 10 m
10 Strict Handstand Push-ups
50 Double Unders

Barbell and Oly Club:

 

Strength Bias:
Snatch Balance 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

Find your Hang Snatch (high hang) 1 Rep Max.
Build Up

Pendlay Row 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build up.
Heavier than last week.

Maintenance Bias:
Hang Snatch + Snatch (Squat) 1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

Handstand Push-up 15-15-15, using heaviest weight per set
L-sit Rope Climb 2-2-2, using heaviest weight per set
V-ups 20-20-20, using heaviest weight per set
Three sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps (work on rhythm and movement efficiency)
L-Seated Rope Climb x 1-2 ascents (scale to legless, or 2 standard climbs if you don’t have an L-seated climb)
V-Ups x 15-20 reps (perform as quickly as possible)